Attention Deficit Hyperactivity Disorder, ADHD, is a neurodevelopmental disorder that is characterized by difficulties with focus, impulsiveness, and hyperactivity. To date, there is no cure. Likewise, there is no one-size-fits-all approach to treating ADHD either. However, nature therapy is a promising new treatment that just might fit into nearly everyone’s ADHD wellness plan. It’s low cost and everyone can make the time to step outdoors and take in 20 minutes of the day.B B Nature therapy, also known as ecotherapy, is a type of therapy that involves spending time in natural environments, such as forests, parks, or gardens.B Spending time in nature has many well-documented benefits for mental health, including reducing stress, improving mood and increasing self-esteem. For people with ADHD, nature therapy can help to improve focus, concentration and impulsivity.B

Research has shown that spending just 20 minutes in nature can improve symptoms of ADHD, and incorporating nature therapy into a comprehensive treatment plan can have long-lasting positive effects.B Nature therapy can take many forms, including hiking, gardening, camping, or simply sitting in a peaceful outdoor space. It provides a sensory-rich environment that can help soothe the hyperactive and overstimulated brain of someone with ADHD. Being in nature can also help regulate the circadian rhythm, which can improve sleep and promote overall well-being.B Ecotherapy can be used in conjunction with an array of ADHD treatments, such as medication and other holistic therapies, such as yoga and meditation, to provide a holistic approach to managing the condition. It is also a low-risk and cost-effective option, making it accessible to a wide range of people.

ADHD is a complex condition that can manifest differently in different people. In general however, people with ADHD have difficulty focusing, can be easily distracted and get quickly pulled off course. They often have difficulty controlling their impulsivity. While some experience hyperactivity, others do not. So don’t let the ‘H’ confuse you.B B ADHD can, and often does, impact a personb s ability to live their best life and perform everyday tasks. It is important to note that ADHD is not caused by a lack of motivation or effort, but rather by a discrepancy between a personb s level of interest and how well they can focus on a task. This discrepancy can cause significant disruption in daily life, making it difficult for a person to focus on whatb s important to them.B B It is possible however to successfully manage ADHD symptoms with a combination of medication, lifestyle changes, mental health treatments and behavior therapy.

Nature therapy is becoming increasingly popular as one of those way to help manage the symptoms of ADHD and has been shown to have beneficial effects on ADHD symptoms.B This form of therapy is based on the idea that nature, the natural world, can help people with ADHD feel calmer, more focused and more able to regulate their emotions.B Research has shown that spending time outdoors reduces stress, increases feelings of well-being and strengthens concentration. Additionally, nature offers an array of sensory stimuli such as sunlight, wind, and the smells of trees, grass, and flowers. This can be beneficial for people with ADHD, as sensory input can help them to focus and better regulate their behavior.B There is also evidence that being in nature can help people with ADHD to feel more connected to the world around them. Nature offers a sense of peace and tranquility and can help people with ADHD to feel grounded and in control. This can be particularly helpful for those with ADHD, because they often feel overwhelmed by their symptoms and disconnected from the world.B Finally, nature offers the opportunity for physical activity, which can help to reduce stress, release endorphins, and improve concentration. Exercise can also improve cognitive function and help people with ADHD to better regulate their emotions and behavior. And just being outdoors is a form of exercize that can do nothing but help.

Spending time in nature can help reduce stress and increase feelings of well-being, while sensory stimuli such as sunlight, wind, and smells can help people with ADHD to focus and better regulate their behavior. Additionally, physical activity in nature can help people with ADHD to release endorphins.B Endorphins are chemicals (hormones) your body releases during pleasurable activities such as exercise, massage, eating and sex too. Endorphins help relieve pain, reduce stress and improve your sense of well-being.B

When you walk, run, jump rope, play hopscotch or do 10 squats,B your brain is making a few moves of it’s own. It’s busy releasing several very important chemicals.

Endorphins, the hormone-like compounds that regulate mood, pleasure, and pain are released. That same burst of activity also elevates the brainb s dopamine, norepinephrine, and serotonin levels. These brain chemicals affect focus and attention, which are in short supply in those with ADHD.B

b  Regularly taking part in nature activities such as walking, hiking, and camping can be a great way to help alleviate the symptoms of ADHD. Taking part in activities outdoors allows one to take advantage of the natural environment and its calming effects, while at the same time getting physical activity which can reduce stress.B b  Nature also provides a safe and secure place away from distractions that can help people with ADHD to better concentrate on their tasks. When in nature, it can be easier to focus on your thoughts and feel closer to the natural world.B b  Immersing yourself in nature is a great way to break away from oneb s routine, which can help to reduce stress and anxieties. Taking part in nature therapy can help to reduce symptoms of ADHD, as it is often easier to focus when in a calm and peaceful environment.B b  Nature can also provide a sense of connection and a feeling of being grounded. Being surrounded by nature can help people with ADHD to feel less overwhelmed by their symptoms, as well as to feel more connected to the world around them.

If you are interested in nature therapy for your ADHD, here are 5 tips to get started:B 1. Start small: start by taking a few minutes each day to go outside and enjoy the natural environment, whether it is a walk around the neighborhood, a trip to the park, or a hike in a nearby wilderness area.B 2. Get creative: try to find creative ways to combine nature therapy with other activities. For example, if you enjoy reading, try finding a quiet spot in nature to read or do some journaling.B 3. Make it social: nature therapy can also be a great way to connect with friends and family. Going on nature walks or hikes with your loved ones can be a great way to have meaningful conversations and bond.B 4. Get physical: take advantage of the physical benefits of nature by engaging in some physical activity outdoors, such as running, swimming, or biking.B 5. Unplug: nature can be a great way to unplug and relax from the stressors of everyday life. Disconnect from technology and spend some time alone in nature to reconnect with yourself and the natural world.

Studies have shown that spending time in nature can improve attention and reduce symptoms of ADHD, including hyperactivity and impulsivity. This may be due to the calming and relaxing effect that nature has on the body and mind. In addition, nature provides a natural stimulus that can capture and hold the attention of those with ADHD, allowing them to focus on their surroundings rather than their racing thoughts and distractions.B Nature also offers a peaceful and quiet environment that can be beneficial for those with ADHD who are easily overstimulated by noise and activity. In nature, there are fewer distractions and disruptions, allowing people with ADHD to recharge and reset their brains.B Overall, nature can be a powerful tool for managing ADHD symptoms and improving overall well-being. Whether itb s spending time in a park, hiking in the woods, or simply spending time in your backyard, the benefits of being surrounded by nature are numerous and can improve the lives of those with ADHD.

Research has shown that spending time in natural environments, such as parks and forests, can lead to a decrease in symptoms of ADHD, including improved attention, impulse control, and self-discipline.B This can be attributed to the fact that nature provides a stimulating environment that allows for passive attention, which is the ability to focus on something without consciously trying to do so. The sights, sounds, smells, and textures of nature can capture our attention without us having to make an effort, leading to a natural state of calm and relaxation.B Furthermore, being in nature reduces sensory overload and overstimulation, which can be overwhelming for people with ADHD. The natural environment provides a gentle sensory experience that can help regulate emotions, calm the nervous system, and increase feelings of well-being.B Overall, spending time in nature can be a powerful tool for managing symptoms of ADHD and improving concentration and focus. Whether it’s a walk in the park, a hike in the forest, or simply sitting outside and enjoying the scenery, adding a dose of nature to your routine can provide numerous benefits for mental health and well-being.

Research has shown that spending time in nature can have numerous benefits for our mental and physical health. It can lower stress levels, reduce symptoms of depression and anxiety, and improve overall well-being.B When we unplug from technology and immerse ourselves in nature, we allow our mind and body to slow down and reset. We can focus on our breathing, observe the sights and sounds around us, and become more mindful of the present moment. This can help us feel more grounded and centered.B Taking a nature walk, going for a hike, or simply sitting outside can be great ways to unplug and connect with nature. While it may be difficult to put down our phones and disconnect at first, the benefits of unplugging and spending time in nature can be truly transformative.

Research has shown that spending time in nature can reduce stress, improve mood, boost creativity and productivity, and even enhance our immune system. It can also have a positive impact on mental health conditions such as depression and anxiety.B One way to incorporate nature into our daily routine is to create a green space in our home or office. This can be as simple as adding some potted plants or hanging a few succulents near a window. Not only do plants help purify the air and add some natural beauty to our surroundings, but they can also boost our mood and productivity.B Another way to connect with nature is to find outdoor activities that we enjoy. This could be anything from hiking or camping to gardening or birdwatching. Spending time in nature can help us escape from the stress of daily life and allow us to be in the present moment.B Finally, making a conscious effort to disconnect from technology and spend time away from screens can help us connect with nature and improve our overall well-being. Instead of scrolling through social media during our free time, we can take a walk in the park, go for a bike ride, or simply sit and enjoy the natural world around us.B Incorporating nature into our daily routine doesn’t have to be complicated or time-consuming. By making small changes and becoming more mindful of our surroundings, we can improve our health, happiness, and connection to the world around us.

While I have you here let me add a few hints about ‘thoughts’ journaling. First grab a journal that feels good in your hand. (Here’s the one I use) And by that I mean one you can get attached to. This journal will soon become your best friend and closest confidante. Somedays you will write like a best selling author. Other days you will doodle because you have nothing to say. And that’s okay. Just make sure you go to that book everyday for your good mental health.B And trust me, you will soon know eactly why.B

With that said, when I first started researching neurodevelopmental disorders, which is what we are talking about when addressing ADHD, I began keeping notes on all the information I was suddenly taking in. And that was okay, and necessary, but I also quickly learned that I had to know far more about my son-in-law. I needed to know about his daily actions, his diet, his habits, his sleeping routine – of which he had none – and so many little idiosyncrasies I hadn’t realized even existed. Without this data on a daily, I was simply stabbing in the dark. So I ask him to start keeping a very detailed account of everyday for one month. This data proved priceless. Patterns began to reveal themselves and a road to managing his symptoms began falling into place. Dim little lightbulbs started popping on. And all with very little effort on his part.B

So for the first thirty days after being diagnosed, whether that be ADHD, RSD or Bipolar Disorder, it would be wise to start understanding your own habits – both good and not so good. Write down everything you consume in a day and the time you ate it. Detail any symptoms – when they are heightened or drop off. Pay close attention to your water consumption. Detail the amount of caffine you take in. Record what time you retire to bed and what time you wake. How tired were you when you went to bed. Did you fall fast asleep or was it a restless night. Did you rise in a good mood? Bad mood? Dragging or hopping right into the day? What did you eat for breakfast. Did you leave for work on time? You get the idea. Every move is relevant. Literally.

With that said, I do believe, that for many of us anyway, spending time exploring who you truly are in your day to day, can only lead to a healthier body, an eased mind and a content spirit. A combination that each of us is looking for. Learning to journal, and taking the results seriously, is one of those necessary ‘small changes’ that need to be put into place for the whole self wellness.B

A little side note here: Keeping more than one kind journal could make the process easier. Keeping a dietary journal seperate from your thoughts journal might reveal certain things that will become relevant over time.B

Lets’ step back and take in the whole picture that’s been put before us.

Being diagnosed with ADHD can be scary for some. Simply because of the stigma wrapped around the word. But let that notion go and recognize it for what it actually is. And that is a neurodevelopmental disorder. That’s what you have. Not what’s wrong with you.

Let’s ask, and answer, a few questions that will most likely arise when a diagnosis of ADHD is presented.

Let’s ask: How does the ADHD mind differ from the ‘normal’ (neurotypical) brain? Well, accourding to WebMD, people with ADHD appear to have smaller brain volume in certain areas, some of which control emotional and impulse control. People with ADHD may also have smaller brain size overall.

Lets’ also ask: What’s happening in the ADHD brain that shouldn’t be or is disfunctioning? Great question and something that must be understood completely.

First, the brain is a communication network where messages are relayed from one brain cell to the next. There is a gap between these cells (neurons) which is called a synapse. In order for messages to be passed along, the synapse needs to be filled with a neurotransmitter. Neurotransmitters are chemical messengers, and each one is responsible for different functions.

The key neurotransmitters for the ADHD brain are dopamine and noradrenaline. In the ADHD brain, there is ‘dysregulation of the dopamine system’. This means, in layman’s terms, that there is either too little dopamine, the dopamine is not being used efficiently or there are not enough receptors for the available dopamine.

“Dopamine helps regulate our emotional responses and increase our feelings of reward and satisfaction. Dopamine also plays a significant role in controlling memory, mood, sleep, learning, concentration and body movements.

Noradrenaline is a chemical made by certain nerve cells and in the adrenal gland. It can act as both a neurotransmitter and a hormone. Health conditions that result from low levels of norepinephrine include anxiety, ADHD and depression to mention just a few.”

Here are a few articles that will throw some more light on this topic. They are short reads with a plethora of data.

ADHD vs. Non-ADHD Brain – WebMD

Dopamine – Health Direct

Norepinephrine (Noradrenaline) – Cleveland Clinic

Now that we’ve covered ADHD in layman’s terms, definately dive deeper on a daily basis. Make it part of who you are. Create the habit of reading one relevant article, study or email on the subject daily. Now that’s not to say they will all be relevant to you, but it will force the situation where you stay tuned into the subject. All it might take is one relatable story to reveal a secret that makes your life easier and more enjoyable. And what’s a few minutes spent everyday reading a few thousand words that could deliver a tip, trick or study that could add to the peace and joy in your life.

And write, write, write. Get a journal and start your story today. I am not kidding when I say you are probably a stranger to yourself and have been most of your life. You took on what others may have said about you, knowing full well their words were wrong but not knowing how to explain they were. And so you just let it ride and somehow became (and accepted) what those words represented. For example, women and girls with undiagnosed ADHD often hear themselves labeled as spacey, disorganized, immature, excessively talkative, etc. Over time, and hearing this often enough, makes one buy into the line and believing such brings on the new problem of low self esteem, shame and embarrassment. It’s only after a accurate diagnosis of AHDH that everything comes into focus. By that time time however, much damage has been done and is often difficult to unlearn.

And last be not least, experiment. By that I mean, try making a few small changes in your routine and see what happens.

And before we go any further, you must give everything a fair fighting chance to work. Four days to see if a suppliment has any effect on you is not a fair shot. Changes take time to cause results. Like a long time. Remember you have been ADHD all your life. So adding a suppliment – which I promote heavily at times – will take a bit of time to take hold. So, when you decide to add (or subtract) something to or from your life, make a vow to follow through for 365 days before deciding to retain or abort the action.

Anyway, as I was saying, experiment a bit. Let’s say you have a terrible habit of getting into bed and immediately grabbing the phone and start scrolling TicTok. Now don’t get me wrong, I love TicTok, but there is nothing on there that can’t wait until you’ve rested. Instead you finally pass out, rather than fall into peaceful slumber. Instead, learn to ‘retire from your day’.

The bottom line is that now that you know your situation, take control of it, master it and keep going. Women with ADHD have made great strides in their worlds and so can you. Learn to learn about you and the sky’s the limit. (Or maybe Mars could be the limit, if you listen to Elon Musk)

Just A Personal Side Note: In all fairness, there’s is a whole lot more to getting a reign on your ADHD. It takes a lot of research, soul searching and self discovery. And it takes a lot of adjusting and a whole lot of time and patience. My son-in-law was quite reluctant in the beginning but as I made suggestions, according to research I could show him, he did help himself by complying to my requests. I bought him a few suppliments I thought would help and my daughter started presenting differant meals to improve their diets and they created a bedtime ritual, that quite frankly benefitted both of them. I bought them a ‘thoughts’B journal and a ‘food’ journal and together they wrote his story. About 6 months into it, he himself realized just how much better he was feeling. His aches were lessening, he was actually sleeping 8 hours a day and he’d lost a conciderable amount of weight. His mind was not racing as much, his spirit was content and having a day filled with rewarding habits seemed to be the beginning of healing. Now although his diagnosis was not ADHD but rather RSD, did not seem to change things. He was already on the right path to being the happy, carefree young man he once was. A year later, still following the game plan they had created for themselves, their family is happy, healthy and thriving. All because he took control of his situation by educating himself and following through with life changes that absolutely made all the differance.

While I was researching, I tripped across a few interesting recipes that used natural ingredients that have been proven to improve ADHD.
My daughter used them and to this day they stay in her line up of cuisine.

Her favorite is Lion’s Main Crab Cakes. (The kids think it’s lobster!)

I can’t remember where I found the recipe but knew that I wanted to get fresh Lion’s Mane into their diet. Finding the fresh Lion’s mane was a
bit trying but soon it was like ordering anything else on line.

Here’s the recipe my daughter uses for this wonderful dish and here’s a few web sites that will explain facts and fiction on this fungi called Lion’s Mane.

In a large bowl combine:

1 egg
1 tablespoon mayonnaise
1 teaspoon Worcestershire sauce
¾ teaspoon old bay seasoning
1 teaspoon dijon mustard
1 tablespoon finely chopped parsley
Salt and Pepper to taste
½ cup panko breadcrumbs
¼ cup finely chopped scallions or green onions

Shred 8-10 ounces of fresh Lion’s Mane Mushrooms to look like shredded crab meat might look. Gently fold into the egg mixture until completely incorporated.

Form mixture into crab cakes and cook in oil in a saute pan over medium/high heat for about 3 minutes on each side or until golden brown.
Remove to a paper towel lined plate and serve warm with a remoulade sauce.

Remoulade Sauce:

In a bowl combine:

⅔ cup mayonnaise
1 tablespoon dijon mustard
1 tablespoon lemon juice
1 teaspoon lemon zest
1 teaspoon worcestshire sauce
1 tablespoon chopped chives
1/2 tablespoon finely chopped scallions or green onions
½ teaspoon smoked paprika
⅛ teaspoon cayenne pepper
Salt and Pepper to taste

Whole Foods sells Lion’s Mane Mushrooms as do many other grocers and health food stores. Do your research and make sure you are comfortable with what you are purchasing. And remember, adding any natural ingredient to your ADHD treatment plan should first be discussed with your primary care professional.

Read these three blogs that discuss Lion’s Main Mushrooms and ADHD.

ADDitude – The Truth About Lion’s Mane, Psychedelics & Caffeine

forij.co – Lion’s Mane vs. Adderall for ADHD

mytwentytwo.co.uk – Lion’s Mane And ADHD: Could This Wonder-Mushroom Offer An Alternative To ADHD Medication?

Walk Therapy

Walk therapy creates wonderful changes in the human body. The intentional, mindful attention given to this physical activity results in empowering not only the body, but, more times than not, the mind and spirit too.

Science has long ago proven that ‘exercise’, in many fashions, can greatly enhance the bodies capabilities in the fight against depression, obesity, heart disease, anxiety, chronic pain, insomnia, diabetes, and high blood pressure, to mention just a few. It has also proven that the release of endorphins in the body, which is gained with exercise, walk therapy included, positively affects a person’s overall sense of well-being. (And that is a great place to start. Give the spirit peace and the body and mind will happily follow!) Walking for just an hour a day, every day, with intent and mindfulness, will be a small, and quite simple, change that has no choice but result in a healthier body, mind and spirit.

Meditation in Motion

Meditation, in any fashion, as many know, is a solid point of departure for mind-wellness and a conscious based approach to a peace filled life. Daily meditation can, without doubt, improve your quality of life, enhance your concentration, reduce stress, and provide the cavernous connection to the spirit.

Contraire to popular belief however, meditation does not necessarily require sitting passively alone with your legs crossed and your eyes closed, although that type of meditation does indeed have it’s place in healthy living. Walking with intent and healthy purpose, on the other hand, is an ‘active’ and refreshing type of meditation that requires you to be ‘consciously’ aware of your very real surroundings and your place in this world you live in.

Creating this small change in your life and interjecting this new type of habit into your daily routine can reap your whole self a plethora of wonderful, positive results. And it’s so easy to do. Walk therapy is probably one of the most ‘natural’ ways to refresh the mind, ease the spirit and strengthen the body.

Connects With The Physical World Around You

In Walk Therapy, the activity of walking with mindful intent and healthy purpose engages one in the very real act of physical, mental and spiritual motion.
In intent and purposeful walking, all of your thoughts and emotions become engaged in that ‘motion’ experience.

Unlike walking to get through the grocery store or around work or making your way to the hairdressers down a crowded sidewalk, where absolutely no thought is given the walking experience, walk therapy hones the senses in on that very experience in it’s entirety.  The whole self immediately begins to drink in the ‘small’, but very real realities around them. Like a surface beneath your feet, the air that fills your lungs more completely, the sounds of an entire universe, that we take for granted daily simply by not ‘taking the time’ to stand still and listen to it. Colors will lose their blur and become sharp again, thoughts will become clearer and the spirit will lighten immediately by visiting the world it truly belongs in. Peace will surround you as you initiate intentional walk therapy into your daily routine and in fact will compel you to ‘look forward’ to this daily self care activity with anxious anticipation of that ‘self freedom’ again. In other words, you will become a part of the reality that most of us robot through in a blind, almost disconnect fashion that produces anything but peace and good health.

Just Breath

Walk Therapy is a natural means of physical exercise. But, just as importantly, walking with intent and healthful purpose, which means removing all other purposes, save but for the experience of the walk therapy itself, is quite powerful for the mental and the spiritual self as well.

Walk to walk. Don’t consider your ‘walk therapy’ as part of multi tasking; like for part of a weight loss program, fetching the mail at the end of the lane, or while you do the grocery shopping. That’s not what we are talking about here. Walking for the walk alone is what we are stressing and what will release your body, mind and spirit.

Now, don’t get me wrong, this doesn’t mean that those financial woes will suddenly disappear. It won’t erase the fact that your kid is not passing the third grade and it won’t diminish the stress of putting a family member into a nursing facility. But it can mean that you might think a bit more clearly on such concerns after this activity becomes a part of your daily routine. By allowing yourself to put things of this nature, any real woe that might consume you or keep you in a state of despair or anxiousness, (metaphorically) on the back burner for one hour everyday, could allow you to clear your mind of the clutter that, quite honestly, may be fogging up your logic on such matters. Just enjoy the walk (and the space between you and what may bog you down in your day to day life) and just breath. Remember that your good health depends entirely on you and walk therapy is one small change that is as enjoyable as it is easy.

Rediscovering Your Whole Self

Whether you exercise at a gym on a weekly basis or have a daily exercise routine at home, nothing allows you to rediscover your whole self quite like walk therapy. Walking with intent and healthful purpose for just one hour every day gives you the one-on-one attention to ‘different’ details about oneself that might not be recognized from a work out plan.

Work out’s can get consumed by number of reps, speed, endurance and competition. Walk therapy, on the other hand, is none of these. Meditation with motion is slower, no real goal, never a competition and no hurry to get anywhere in particular. But the whole self will definitely respond in only positive ways. Walking peacefully releases endorphins and positively affects a person’s overall sense of well-being. This in turn causes a positive shift in mood. And mood, as we all know too well, determines so much about how a person faces, and handles, day to day living.

A daily walk will increase heart rate and blood circulation throughout the whole body, and feeds oxygen and nutrients to all the vital organs. It’s one of the easiest ways to strengthen the heart muscle. Walking also helps with digestion and decreases blood sugar. And bathroom habits are improved almost at once. A wise doctor once said, “if the plumbing is always in proper working order, the rest of the structure will work properly too.” And walking is probably one of the simplest ways to guard dog the plumbing. Muscles stretch, lungs expand and the skin drinks in important vitamins. Increasing perspiration, even slightly, allows the body to detoxify and rid itself of excess water.

Be a Walk Meditator

Once involved and committed to walk therapy, many describe how the senses are heightened when you walk with a peaceful, open and happy spirit. The colors are more vibrant. Sounds are more distinct and purposeful, the smells become independent and obvious and textures become more precise. One man, who has been a ‘walk meditator’ (his own words – but they actually fit) said that when he takes his afternoon stroll, he does so with the sole purpose of ‘feeling’ his body, ‘listening’ to his own mind and allowing his spirit to soar where ever it wishes to go. He goes on to say that ‘feeling’ his body means simply being mindful to how his body maneuvers. Does he walk with confidence in his movements, speed and balance? He said once you start walking daily, you will learn so much about your body it will surprise you. For example, Bob (74 at the time) appeared to be in remarkable shape, but he said when he started walking daily he realized, contraire to what his doctor said, that he ‘felt’ he was carrying too much weight. He couldn’t exactly say why he felt that way, but he said he could just ‘feel’ it. So he dropped just four pounds and that ‘too heavy’ feeling went away. His body told him what weight it should be carrying and he listened. He said he felt so much better, even though you couldn’t tell Bob had lost an ounce. As for listening to his own mind, Bob simply said they are the minutes ever day where he talks openly with God. (He chuckled softly here, as if someone had whispered something funny in his ear.) And he adds, it’s sometimes where they argue too. But, he added softly, God always wins, but I always feel better anyway. As for allowing his spirit to soar, he said I would only understand that when I stand quietly and let the world move around me rather than the other way around. He added that sometimes if you allow yourself to feel small, your spirit will fill to the brim and an overwhelming peace will engulf you and the things that are actually important in this life will reveal themselves. Then he chuckled again and added that he was once late for supper because his spirit was having too much fun to head home. His wife, he said, had scolded them both. Then he winked at me. ‘Walking alone with God and the dog is the most important hour of the day,” Bob said before he turned to go. “And,” he added, “all of me is happier and healthier for it.”

In all fairness, I think Bob nailed it. Becoming one with the whole self; putting the body in motion with intent, relating personally with your own thoughts, beliefs and desires and allowing your spirit to wonder without worry for a bit every day is exactly what walk therapy is all about. Meditating with motion releases not only the mind but the body and spirit as well, and all in a very positive way.

Choosing To Walk Daily

Taking a daily walk outdoors, no matter the weather, (within reason, of course) can get you out of a cerebral fog or an ever-lasting train of thoughts that never seem to quiet. This elucidation may only be a change of scenery, and that’s okay. That might be all one needs to shift a ‘conditioned’ mindset, allowing it to open up to a newer, more universal perspective. That perspective being that there are no real requirements to race anywhere. No competitor. No set deadline. This moment, this step, this breath is all there is, and you can welcome it in all its affluence. Mindful, purposeful walking is about taking your time, clearing your mind, flexing your muscles and soothing the spirit. Remember, it isn’t about how fast you move, but rather how deeply you engage and how earnestly you search to free yourself.

Connect With The Present

Walk therapy is truly not complicated and can be one of the most freeing and rewarding simplicities you can ever give to yourself. Dedicating just one hour a day to the wellness of the whole self with mindful walk therapy is quite a simple, ‘small change’ to make when considering the boundless rewards gained for the body, the mind and the spirit on your journey toward whole self wellness.

But be forewarned, on occasion that peaceful quiet sometimes becomes enormously profound. Your awareness goes far beyond the walking, and the passing terrain into the vast field of unalloyed awareness. Such moments feel as if time is standing still as the walker, the process of walking, and the environment amalgamate together. In this present, there is no past or future, only the boundless now stretching out forever. Moving into this unbounded monarchy beyond thought, time, and space allows us to experience, or even catch a glimpse, of our happy, soaring soul. And that is a wonderful, nearly unexplainable feeling of peace and purpose! And all because you went for a walk!

Check out the book Breathwalk: Breathing and walking comprise two of our simplest activities, yet they are also two of our most powerful actions. By bringing them together in a systematic and meditative way, we can enhance our physical, emotional, and spiritual fitness.

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What It Is And How To Overcome It

Rejection Sensitive Dysphoria (RSD) is a condition that is characterized by an extreme sensitivity to rejection. (Real or imagined.) People with RSD tend to experience intense feelings of anxiety, depression and/or rage when they are rejected – even if the rejection is minor (or imagined). RSD is often comorbid with other mental health conditions, such as anxiety disorders, depression and eating disorders. It can also lead to self-harm and suicidal ideation. RSD is part of ADHD. It’s neurologic and genetic. People with RSD often experience intense feelings of shame, inadequacy and worthlessness in response to even the smallest perceived rejection. RSD can have a profound impact on a person’s life, leading to social isolation, anxiety, depression and suicide.

Rejection Sensitive Dysphoria is when a person feels intense emotional pain related to rejection. RSD is often associated with conditions such as attention deficit hyperactivity disorder (ADHD) and borderline personality disorder (BPD), but it can also occur on its own.

Common symptoms include:

– Feeling overwhelmed by fear of being judged or rejected
– Excessive feelings of insecurity, shame, and guilt
– Avoiding social situations and activities due to fear of being rejected
– A strong need for approval and validation
– Avoiding activities in order to avoid criticism
– A preoccupation with what other people think
– Feeling easily embarrassed or humiliated

RSD can cause physical symptoms such as racing heartbeat, sweating, and anxiety. A person might also get  headaches, nausea, and rashes in response to rejection. These physical symptoms may be a sign of chronic stress caused by RSD.

RSD can also lead to mental health problems such as depression and social anxiety. As the condition is so closely associated with fear of criticism and rejection, it can have a significant impact on relationships, work, school, and nearly every other aspect of life.

Keep in mind, the word dysphoria means overwhelming or unbearable. A dysphoric mood is a consistent state of profound (unbearable or overwhelming) unhappiness, dissatisfaction and utter hopelessness. This is not a passing moment, but rather a lingering emotion that remains present and constant.

People struggle with letting go of past hurts and/or rejection and struggle with heightened emotional sensitivity. They may hold onto unkind words or actions
directed towards them for months or years. RSD can also reflect a personal belief that you have let someone down.

The important thing to understand is that having Rejection Sensitive Dysphoria does not make one weak or incapable. It means that the RSD brain is wired to feel things more intensely and replay unpleasant interpersonal interactions over and over.

So what does this really feel like?

Like ADHD, Rejection Sensitive Dysphoria is unique to each person. No two brains work alike and with RSD it is no differant. However, for most, who can actually explain what they are feeling, it’s like receiving a physical wound. Everything instantly hurts. You could feel the sudden wave of nausea, get a racing heart beat, a throbbing headache overpowers you.  Emotionally you might want to cry, scream or throw things. Everything is seen through a dark, hopeless perspective.

In layman’s terms – RSD is a  triggered, wordless emotional pain that occurs after a real or perceived loss of approval, love, or respect. Simple things that, to a neurotypical person, would barely warrant a sigh of disappointment, will send the person with RSD, who is unable to properly filter and process these rejections, immediately spiralling into a dark void of anxiety and self-loathing. The ‘pain’ is extreme.

Read the words from those who actually suffer from RSD in this post from ADDitude. They will give you some real insight into what RSD actually feels like.

How Does RSD Really, Actually Feel?

First and foremost

Experts aren’t sure exactly why RSD happens, but believe it involves issues with the structure and the size of the brain, much like those with ADHD.

Researchers do know that social rejection does cause similar brain activity to that of physical pain. Likewise, research has proven that the ADHD brain doesn’t regulate internal communication the same way as the neurotypical brain. The brain areas that filter and regulate signals aren’t as active and could likely explain why rejection is so much more disturbing and painful to someone with RSD.

get the facts Once diagnosed, it’s important to get the facts on RSD. Like ADHD and Bopolar Disorder, there is a plethora of data to digest. But it is important to know exactly what you are dealing with. Remember my motto: Knowledge is power and you want all the power you can get. Become the expert on the subject and you will be all the better for it.

Learning about Rejection Sensitive Dysphoria is an essential step in managing it and purhaps, in time, conquering it. Because every case is unique and no two people with this emotional dysregulation, that’s what it’s called by the way, act or react in the exact same way, it’s important to learn all about your own situation. So it’s important to become as informed as possible about RSD and the various treatments available for it. Then determine which pieces and parts that you identify with and concentrate on mastering those first. From there, the sky’s the limit.

ADDitude has a wonderful – free – download: rejection sensitive dysphoria: why it happens, what it looks like, and what you can do to get the help you need. It’s a great place to start. So what causes Rejection Sensitive Dysphoria.

That’s a big one. However, rejection sensitive dysphoria is believed to be a result of a combination of genetic, environmental, and psychological factors.

Genetic: Research suggests there may be a relationship between RSD and certain genes. A 2017 study found that a gene called FKBP5 may be involved in the development of RSD. However, more research is needed to determine how genetic factors may contribute to RSD.

Here’s one study to read on the subject: Rejection sensitivity and disruption of attention by social threat cues Here’s another : New Insights Into Rejection Sensitive Dysphoria Psychological: Psychological factors may also play a role in the development and maintenance of RSD. Stress, anxiety, depression, and emotional trauma have all been linked to RSD. Additionally, individuals with RSD may have high levels of neuroticism, and some studies suggest that a history of childhood abuse or neglect may increase the risk of developing RSD. (However, many studies also insist that a trauma  does not necessarily contribute.)
More research is warranted on the subject but it’s good to know that it is being studied seriously.

Negative self-talk and beliefs about oneself may also contribute to the perpetuation of RSD, as well as a lack of social support or a history of interpersonal difficulties. It is important to address these psychological factors in conjunction with medical treatment in order to effectively manage RSD.

Cognitive-behavioral therapy and other forms of psychotherapy can help individuals to reframe their negative thoughts and beliefs, manage symptoms of stress and anxiety, and develop healthy coping strategies. It is also important to address any underlying emotional trauma through therapy. By addressing these
psychological factors, individuals with RSD can better manage their symptoms and improve their overall quality of life.

Neurological: RSD is thought to be caused by a dysfunction in the way the nervous system processes pain signals. This dysfunction may be related to a
malfunction in the sympathetic nervous system, which is responsible for the body’s physical response to stress. Additionally, recent studies suggest
that RSD may be related to changes in the brain’s processing of pain signals, specifically in the thalamus and insula regions..

Environmental Factors: People with RSD may have had a history of abuse, bullying, or traumatic experiences. This may lead to a heightened sensitivity
to criticism and rejection.

RSD is most commonly associated with attention deficit hyperactivity disorder (ADHD). People with ADHD may experience RSD as a result of their difficulty
with social skills, impulsivity, and emotional regulation. Rejection sensitivity dysphoria is a common condition co-existing with ADHD.

It is important for individuals who experience symptoms of RSD to seek professional help from a mental health provider. Treatment may include therapy,medication, and behavioral interventions.

The latest studies

Keeping up with the latest finds on the subject of RSD is paramount. This topic is still listed in the newish column but conversations are a plenty.
Studies are being conducted and hope is definately on the horizon.

Here are four resources that you will want to start with and follow throughout your jouney. They will constantly keep you abreast of the lastest on the
topic of RSD.

CHADD.org
ADD.org
Additudemag.com
HowtoADHD.com

Remeber that rejection sensitive dysphoria appears to be the one ’emotional condition’ found only with ADHD. Early research on ADHD overlooked rejection sensitivity because it was often, purhaps without intent, hidden.

Keep in mind that RSD is an extreme emotional sensitivity and emotional pain triggered by the perception or  imagination by the person with ADHD that
they have been rejected, been teased, been criticized, disappointed important people in their lives and/or withdrawn their own approval of themselves
when they failed to attain their own standards or goals.

Also realize that the ‘pain’ is extreme. “Dysphoria” is literally Greek for “unbearable.” The pain is so overwhelming that people struggle to find words for it.

Understanding these characteristics will help with your research and decipher correct data from ‘not so good’ data.

so what’s a body to do

Here are a few tips for learning about your RSD:

1. Of cource read books and articles on RSD. There’s a lot of data out there and not all of it is correct. So it’s important to read works written by mental health
professionals.

2. Speak to and/or read posts written by other adults who have been diagnosed with RSD and learn from their experiences. Real life solutions can sometimes trigger
solutions for yourself. Learning what other have done to find relief might trigger ideas for you as well. Also, just having someone who actually understands what
you are going through can be very helpful.

3. Learn about how you can make cognitive-behavioral changes to manage your symptoms. Walk therapy, talk therapy, spiritual therapy, mediation, nature therapy,
and/or journalling might be beneficial.  Test each approach and perfect the ones that work for you.

4. Research medications used to treat RSD and the potential side effects. This is extremely important. If the cure is worse than the disease, you really want to
know this. Do your own due diligence and talk things out with your health care provider. Remember, RSD is not yet an officially recognized medical condition so
there aren’t any medications specifically approved to treat it. Instead, healthcare providers use a practice known as “off-label prescribing.

Here are a few common drugs you should research:
Atomoxetine
ADHD Medication

Monoamine Oxidase Inhibitors (MAOI)

5. Learn about herbal and natural treatments that help with RSD. These might include dietary supplements, certain foods, herbs, spices and/or mushrooms.
Here at AllNaturWell, it’s one of our favorite subjects so you will find the topic discussed repetitively here.

6. Learn how to learn about you. This one is paramount. Get a journal and start figuring you out. You now know what is taking place inside of you.
A slight defect that does not have to define your life. Get control over it and start your journey toward a more peaceful life. The more you become your real self, the less you will worry about fitting into a world that wasn’t necessarily designed precisely for you. This action alone will  lead to more contentment and inner peace. And you will be surprised at what inner peace will do for the body and the mind. The spirit is a powerfull entity.

7. Learn about nutrition and dietary changes that will help. You already know that what you eat can effect your brain. So get a food journal and start tracking
what you eat and drink. Take this part seriously and you are off to a good start. The important thing is to learn about the foods you consume and recognize how the body and brain react to them. Then act, or react, in good manner.

so what should you do right now

Get a journal and start learning to learn about you. We here at AlllNaturWell believe journalling is the right place to begin. Discovering who you truly are is
a great aid in managing not only RSD, but ADHD and Bipolar Disorder as well. It’s a way to get a grasp on your new found characteristic and ‘take control’ of it. Writing things down allows you to ‘see’ certain patterns in yourself that can be used (or un-used) when learning to manage, and purhaps master, your mental health for the long haul.

As always, I’ve listed a few suggestions below but Amazon has a great variety when it comes to journals, diaries and planners. Again, if you have never journaled, start with something that gives you prompts, reminders and encouragement. And don’t make it chore. Make it a tool that works for you. You might just be the most interesting person you’ll have the pleasure of knowing. So go ahead. Let the self discovery begin.

A little off topic

While I have you here let me add a few hints about ‘thoughts’ journaling. First grab a journal that feels good in your hand. (Here’s the one I use)
And by that I mean one you can get attached to. This journal will soon become your best friend and closest confidante. Somedays you will write like
a best selling author. Other days you will doodle because you have nothing to say. And that’s okay. Just make sure you go to that book everyday for your
good mental health.  And trust me, you will soon know eactly why.

With that said, when I first started researching neurodevelopmental disorders, which is what we are talking about when addressing ADHD, I began keeping
notes on all the information I was suddenly taking in. And that was okay, and necessary, but I also quickly learned that I had to know far more about my
son-in-law. I needed to know about his daily actions, his diet, his habits, his sleeping routine – of which he had none – and so many little idiosyncrasies
I hadn’t realized even existed. Without this data on a daily, I was simply stabbing in the dark. So I ask him to start keeping a very detailed account of
everyday for one month. This data proved priceless. Patterns began to reveal themselves and a road to managing his symptoms began falling into place.
Dim little lightbulbs started popping on. And all with very little effort on his part.

So for the first thirty days after being diagnosed, whether that be ADHD, RSD or Bipolar Disorder, it would be wise to start understanding your
own habits – both good and not so good. Write down everything you consume in a day and the time you ate it. Detail any symptoms – when they are
heightened or drop off. Pay close attention to your water consumption. Detail the amount of caffine you take in. Record what time you retire to bed and
what time you wake. How tired were you when you went to bed. Did you fall fast asleep or was it a restless night. Did you rise in a good mood? Bad mood?
Dragging or hopping right into the day? What did you eat for breakfast. Did you leave for work on time? You get the idea. Every move is relevant. Literally.

With that said, I do believe, that for many of us anyway, spending time exploring who you truly are in your day to day, can only lead to a healthier
body, an eased mind and a content spirit. A combination that each of us is looking for. Learning to journal, and taking the results seriously, is one
of those necessary ‘small changes’ that need to be put into place for the whole self wellness.

A little side note here: Keeping more than one kind journal could make the process easier. Keeping a dietary journal seperate from your thoughts
journal might reveal certain things that will become relevant over time.

back on subject

Lets’ step back and take in the whole picture that’s been put before us.

Being diagnosed with RSD, ADHD or Bipolar Disorder can be scary. But, in some way, it can be a relief. Knowing the devil you’re dancing with does give you a huge advantage.
And a bit more power.

So let’s recap a moment. The brain is a communication network where messages are sent from one brain cell to the next. There is a gap between these cells, called neurons,
which is called a synapse. In order for messages to be passed along smoothly, the synapse needs to be filled with a neurotransmitter. Neurotransmitters are chemical messengers, and each one is responsible for different functions.

The key neurotransmitters for the ADHD brain are dopamine and noradrenaline. In the ADHD brain, there is ‘dysregulation of the dopamine system’. This means, in layman’s terms, that there is either too little dopamine, the dopamine is not being used efficiently or there are not enough receptors for the available dopamine.

It has been proposed that if you have attention deficit hyperactivity disorder there’s a good chance you could also have Rejection Sensitive Dysphoria.

Rejection sensitive dysphoria is when you experience intense emotional pain because of feeling rejected. This condition is linked to ADHD. Experts believe this happens due to differences in brain structure. Because of those structural differences, the brain can’t properly regulate rejection-related emotions and behaviors, making them much more intense.

Medicines used for ADHD often help ease the symptoms of RSD as well

Here are a few articles that will throw some more light on this topic. They are short reads with a plethora of data.

ADHD vs. Non-ADHD Brain – WebMD

Dopamine – Health Direct

Norepinephrine (Noradrenaline) – Cleveland Clinic

keep going

Now that we’ve covered RSD in layman’s terms, definately dive deeper on a daily basis. Make it part of who you are. Create the habit of reading one relevant article, study or email on the subject daily. Now that’s not to say they will all be relevant to you, but it will force the situation where you stay tuned into the subject. All it might take is one relatable story to reveal a secret that makes your life easier and more enjoyable. And what’s a few minutes spent everyday reading a few thousand words that could deliver a tip, trick or study that could add to the peace and joy in your life.

And write, write, write. Get a journal and start your story today. I am not kidding when I say you are probably a stranger to yourself and have been most of your life.

And last but not least, experiment. By that I mean, try making a few small changes in your routine and see what happens.

Talk therapy for example might be a great place to start. Psychotherapy has become a promicing aid for people with RSD. People with RSD struggle with letting go of past hurts and/or rejection. They may hold onto unkind words or actions directed (whether real or not) towards them for months or years. RSD can also reflect a personal belief that you have let someone down. Therapy doesn’t stop RSD or affect the symptoms but can help a person learn how to better process and manage feelings.

And before we go any further, you must give everything a fair fighting chance to work. Four days to see if a suppliment has any effect on you is not a fair shot. Changes take time to cause results. Like a long time. Remember you have been suffering with RSD most of your life. So adding a suppliment – which I promote heavily at times – will take a bit of time to take hold. So, when you decide to add (or subtract) something to or from your life, make a vow to follow through for 365 days before deciding to retain or abort the action.

The bottom line is that now that you know your situation, take control of it, master it and keep going. Women with RSD, ADHD and/or Bipolar Disorder have made great strides in their worlds and so can you. Learn to learn about you and become who you were always meant to be. It’s never too late to enjoy your life.

Just A Personal Side Note: In all fairness, there’s is a whole lot more to getting a reign on your RSD. It takes a lot of research, soul searching and self discovery. And it takes a lot of adjusting and a whole lot of time and patience. My son-in-law was quite reluctant in the beginning but as I made suggestions, according to research I could show him, he did help himself by complying to my requests. I bought him a few suppliments I thought would help and my daughter started presenting differant meals to improve their diets and they created a bedtime ritual, that quite frankly benefitted both of them. I bought them a ‘thoughts’  journal and a ‘food’ journal and together they wrote his story. About 6 months into it, he himself realized just how much better he was feeling. His aches were lessening, he was actually sleeping 8 hours a day and he’d lost a conciderable amount of weight. His mind was not racing as much, his spirit was content and having a day filled with rewarding habits seemed to be the beginning of healing. Now although his diagnosis was not ADHD but rather RSD, did not seem to change things.

He was already on the right path to being the happy, carefree young man he once was. A year later, still following the game plan they had created for themselves, their family is happy, healthy and thriving. All because he took control of his situation by educating himself and following through with life changes that absolutely made all the differance.

a little off topic again

While I was researching, I came across a very interesting book that I just had to have – for myself – but I wanted to share it with everyone.

It’s called The Resolution Zone by Barry Sears. It’s a more recent book on the subject of inflamation in the body and the results produced.
It’s available on Amazon or on this post – ADHD: An inflammatory condition – The link between ADHD and obesity – that gives a ton of information on
Barry Sears and the book itself.

According to Mr. Sears, there two types of inflammation. The first is classical inflammation that causes physical pains. The second type is cellular
inflammation that is below the perception of pain. It is this type of cellular inflammation that causes disruption in the cellular signaling networks.
(Remember the message senders? That’s the signaling networks he’s talking about.) For example, if the inflammation is in the fat cells, the result is
increased accumulation of body fat. However, if the inflammation is in the brain cells, the result is increased neurological disorders, including ADHD.
It might be the place to begin your research.

Attention Deficit Hyperactivity Disorder (ADHD) is a mental health condition in which someone has difficulty paying attention, controlling impulsive behaviors, and exhibiting hyperactivity. This condition is most commonly diagnosed in children, however, can last into adulthood. Understanding ADHD, and finding effective ways to manage symptoms, is essential for individuals to live a successful and satisfying life.

ADHD is characterized by three different types of behaviors: inattention, impulsivity, and hyperactivity. Those with attention deficits may exhibit poor focus or concentration, trouble paying attention to details and following directions, or difficulty completing school or work assignments. People who experience impulsivity may be quick to blurt out answers, interrupt, or act without thinking about the consequences. Finally, those who are hyperactive may talk excessively and energetically, fidget or squirm, or find it hard to sit still for long periods.

Common symptoms include difficulty paying attention, restlessness, impulsiveness, procrastination, difficulty following instructions, knowledge retention issues, disorganization, daydreaming, difficulty sustaining focus, being easily distracted and difficulty managing time.

Due to the different possible manifestations of ADHD, treatment is highly individualized and can vary. Generally, the first line of treatment includes medication and/or behavioral approaches. Medications are typically used to improve concentration and focus while helping to reduce impulsivity and hyperactivity. Depending on the individual, the doctor may prescribe one or more medicines such as Adderall, Ritalin, or Concerta. Behavioral approaches may include cognitive-behavioral therapy (CBT) or psychotherapy in order to help understand and manage their behavior.

In addition to conventional approaches to managing ADHD, there are several natural remedies that may be relied upon in conjunction with medications. Exercising regularly, sleeping enough, eating a healthy and balanced diet, and practicing mindfulness can all help to support the individual in dealing with some of the symptoms of ADHD. Spending time in nature, talking with friends, doing something creative, and avoiding stimulants like caffeine may also provide some relief. Ultimately, it is important for those with ADHD to find what works best for them, in order to improve their overall life satisfaction.

Of course it goes without saying, but I will say it anyway, always enlist your personal health care provider when concerned with any personal health care issues. ADHD should always first be diagnosed by your doctor and a treatment plan should always be between the two of you. Open communication with your physician will be the first right move in the right direction.

The next best move is to invest in your own wisdom. No one knows you better than you and quite frankly you are about to discover that you probably don’t know you all that well either. So start educating yourself. Start slow but definitely start figuring out which of these symptoms are unique to you. The trick is to begin dissecting the where, when and how’s each of the symptoms relates to you personally.

Once diagnosed, it’s important to get the facts on ADHD. And trust me, they are everywhere. So much so that it can become overwhelming. Namely for someone with ADHD. But it is important to know exactly what you are dealing with. Knowledge is power and you want all the power you can get. In time, you will become the expert on your ADHD.

Learning about your ADHD is an essential step in managing it. (I keep saying YOUR ADHD, because every case is unique. No two people with the disorder act or react in the exact same way.) So it’s important to become as informed as possible about ADHD and the various treatments available for it. Then determine which pieces and parts work uniquely for you. Here are a few tips for learning about your ADHD:

1. Read books and articles on ADHD. It’s important to read works written by mental health professionals and the most recent to come to print. Medician is an ever changing field and everyday new ideas, therories and treatments come to light. So staying up with the latest research on the subject is paramount. I display books, posts and research throughout this site. When I learn it, you learn it.

2. Speak to other adults who have ADHD and learn from their experiences. Real life is always best and learning what others do to help themselves can never hurt. Also, having someone who actually understands what you are going through can be golden. Try finding an ADHD support group in your area. It can be extremely beneficial for managing symptoms. Being part of a supportive group can help to diminish lonely feelings and provide a space to talk about your struggles and triumphs with those who truly understand. There are a few things to consider when finding a suitable ADHD support group:

Find a group with members of a similar age or having similar interests. This can be helpful in connecting and forming meaningful relationships.
Look for groups that incorporate activities such as exercises or games to help with focus and concentration.
Think about location. Look for a group that meets at a convenient location or time.
Look for groups with certified practitioners or professionals. This can help to provide guidance and advice.

Once you have found a suitable ADHD support group, it is important to take part and engage in the activities. Talking to fellow members and sharing tips and advice can be a great way to build relationships and find ADHD relief. 3. Learn about how you can make cognitive-behavioral changes to manage your symptoms. Changing your ways (while explaining to no one – we will discuss that throughout this site) is life long. Managing ADHD is the goal. To date, there is no CURE for ADHD, so owning it and controlling your symptoms is the path to take.  4. Research medications used to treat ADHD and the potential side effects. This is extremely important.
If the cure is worse than the disease, you really want to know this. Do your own due diligence and talk things out with your health care provider. Remember, knowledge is king.

Here are a few common drugs used to treat adult ADHD that you can start with.
https://www.nhs.uk/medicines/methylphenidate-adults/
https://www.goodrx.com/adderall/what-is
https://www.drugs.com/concerta.html

5.Learn about herbal and natural treatments that help with ADHD. It is said that for every created synthetic drug there is a naturally created counterpart. And I have first hand knowledge that says that might just be true. So, for example, if one of your symptoms is restlessness, then finding that herb, spice, tea or soup that calms you, will be exactly what the doctor ordered. If you discover that taking a meditative walk at the right time every day (the time you have figured out for yourself through learning to learn about you) will allow you to stay on an even keel, then invest in some walking shoes and get moving. And remember, you don’t have to explain anything to a soul. This is about your self care and what works to make you the best you are. So if explaining yourself is a problem, then get passed it or you will go no where real fast.   6. Learn about nutrition and dietary changes that will help. You will be amazed at how what you consume effects your brain so definately get a food journal and start tracking what you eat and drink. This entire site concentrates heavily on what we consume, or don’t eat that we should. The important thing is to learn about the foods you consume and recognize how the body and brain react to them.

I do realize how easy all of that sounds, but I also understand just how hard it can actually be. So start small and just walk through the process at your own pace. As you do, things will simply start changing in your favor. The more you know about yourself and your symptoms and the way you act or react to them will only improve over time. And that is an important fact to remember. This is a life long journey. ADHD is a part of you so take the steps necessary to live your best life.

Keeping up with the latest and greatest on the subject of ADHD is very important. When I began researching the topic, I realized that the sheer volume of data was overwhelming. But I also knew that inside that data (somewhere) was the answers to the questions that all people with ADHD need to know. Some of it was very scientific and so hard to read that comprehending it was mind boggling. And I have to admit, I quickly gave up. So, instead, I continued to search until I found the professionals I could understand and used them always as a cross reference.

Here are a few of my favorites, that I still follow on a daily. You can subscribe to many of them and their latest posts, finding and events will come straight to your email. So find the ones that work for you and start staying on top of the world you actually live in. The world of a woman with ADHD.

One of my favorites is Science Daily. Your source for the latest research news. Go to their home page and put ADHD in the search bar and off you go.
You can read a plethora of data easily, comprehend it and remember it. It’s a website I have on speed dial (sorta speak).

Here’s a great post to get you started. It’s titled: Researchers link 27 genetic variants to ADHD.

It’s a fastinating read and will definately get you started on your own due diligence and your search to find the researchers and professionals you can
relate to and understand.

Also try CHADD. This site too is wonderful for readable, digestable data on ADHD. You can join this organization, get in depth guides and learn about
myths and misunderstandings about this disorder. Check out this article titled: Women and Girls. Informative, readable and easy to understand. It will
give you a view of how they deliver their data. It could be just what you need.

And of course I am a constant reader of ADDitude magazine.

These are just a few sites that I follow. You too will find your favorites and learn to rely on their findings. So definately begin your research and start mastering this part of your life. It can only lead to better things to come.

First start with a promise to yourself. And that promise is to be patient with yourself. No matter how long you’ve been dealing with your ADHD, or have just been diagnosed,  it’s important to remember to be compassionate with yourself. Self love and self care will soon be your closest companions.

Secondly, get a journal and start learning to learn about you. If you have never journaled before, start simple. But we here at AlllNaturWell believe journalling is the right place to begin. Discovering who you truly are is a great aid in managing not only ADHD, but RSD and Bipolar Disorder as well. It’s a way to ‘take control’ of your situation and allows you to see certain patterns in your day to day that can be used (or un-used) when managing your mental health for the long haul.

I’ve listed a few suggestions below but Amazon has a great variety when it comes to journals, diaries and planners. Again, if you have never journaled, start with something that gives you prompts and reminders. And don’t make it chore. Have fun with it. You might just be the most interesting person you’ll have the pleasure of knowing. So go ahead. Let the self discovery begin.

While I have you here let me add a few hints about ‘thoughts’ journaling. First grab a journal that feels good in your hand. (Here’s the one I use) And by that I mean one you can get attached to. This journal will soon become your best friend and closest confidante. Somedays you will write like a best selling author. Other days you will doodle because you have nothing to say. And that’s okay. Just make sure you go to that book everyday for your good mental health.  And trust me, you will soon know eactly why.

With that said, when I first started researching neurodevelopmental disorders, which is what we are talking about when addressing ADHD, I began keeping notes on all the information I was suddenly taking in. And that was okay, and necessary, but I also quickly learned that I had to know far more about my son-in-law. I needed to know about his daily actions, his diet, his habits, his sleeping routine – of which he had none – and so many little idiosyncrasies I hadn’t realized even existed. Without this data on a daily, I was simply stabbing in the dark. So I ask him to start keeping a very detailed account of everyday for one month. This data proved priceless. Patterns began to reveal themselves and a road to managing his symptoms began falling into place. Dim little lightbulbs started popping on. And all with very little effort on his part.

So for the first thirty days after being diagnosed, whether that be ADHD, RSD or Bipolar Disorder, it would be wise to start understanding your own habits – both good and not so good. Write down everything you consume in a day and the time you ate it. Detail any symptoms – when they are heightened or drop off. Pay close attention to your water consumption. Detail the amount of caffine you take in. Record what time you retire to bed and what time you wake. How tired were you when you went to bed. Did you fall fast asleep or was it a restless night. Did you rise in a good mood? Bad mood? Dragging or hopping right into the day? What did you eat for breakfast. Did you leave for work on time? You get the idea. Every move is relevant. Literally.

With that said, I do believe, that for many of us anyway, spending time exploring who you truly are in your day to day, can only lead to a healthier body, an eased mind and a content spirit. A combination that each of us is looking for. Learning to journal, and taking the results seriously, is one of those necessary ‘small changes’ that need to be put into place for the whole self wellness.

A little side note here: Keeping more than one kind journal could make the process easier. Keeping a dietary journal seperate from your thoughts journal might reveal certain things that will become relevant over time.

Lets’ step back and take in the whole picture that’s been put before us.

Being diagnosed with ADHD can be scary for some. Simply because of the stigma wrapped around the word. But let that notion go and recognize it for what it actually is. And that is a neurodevelopmental disorder. That’s what you have. Not what’s wrong with you.

Let’s ask, and answer, a few questions that will most likely arise when a diagnosis of ADHD is presented.

Let’s ask: How does the ADHD mind differ from the ‘normal’ (neurotypical) brain? Well, accourding to WebMD, people with ADHD appear to have smaller brain volume in certain areas, some of which control emotional and impulse control. People with ADHD may also have smaller brain size overall.

Lets’ also ask: What’s happening in the ADHD brain that shouldn’t be or is disfunctioning? Great question and something that must be understood completely.

First, the brain is a communication network where messages are relayed from one brain cell to the next. There is a gap between these cells (neurons) which is called a synapse. In order for messages to be passed along, the synapse needs to be filled with a neurotransmitter. Neurotransmitters are chemical messengers, and each one is responsible for different functions.

The key neurotransmitters for the ADHD brain are dopamine and noradrenaline. In the ADHD brain, there is ‘dysregulation of the dopamine system’. This means, in layman’s terms, that there is either too little dopamine, the dopamine is not being used efficiently or there are not enough receptors for the available dopamine.

“Dopamine helps regulate our emotional responses and increase our feelings of reward and satisfaction. Dopamine also plays a significant role in controlling memory, mood, sleep, learning, concentration and body movements.

Noradrenaline is a chemical made by certain nerve cells and in the adrenal gland. It can act as both a neurotransmitter and a hormone. Health conditions that result from low levels of norepinephrine include anxiety, ADHD and depression to mention just a few.”

Here are a few articles that will throw some more light on this topic. They are short reads with a plethora of data.

ADHD vs. Non-ADHD Brain – WebMD

Dopamine – Health Direct

Norepinephrine (Noradrenaline) – Cleveland Clinic

Now that we’ve covered ADHD in layman’s terms, definately dive deeper on a daily basis. Make it part of who you are. Create the habit of reading one relevant article, study or email on the subject daily. Now that’s not to say they will all be relevant to you, but it will force the situation where you stay tuned into the subject. All it might take is one relatable story to reveal a secret that makes your life easier and more enjoyable. And what’s a few minutes spent everyday reading a few thousand words that could deliver a tip, trick or study that could add to the peace and joy in your life.

And write, write, write. Get a journal and start your story today. I am not kidding when I say you are probably a stranger to yourself and have been most of your life. You took on what others may have said about you, knowing full well their words were wrong but not knowing how to explain they were. And so you just let it ride and somehow became (and accepted) what those words represented. For example, women and girls with undiagnosed ADHD often hear themselves labeled as spacey, disorganized, immature, excessively talkative, etc. Over time, and hearing this often enough, makes one buy into the line and believing such brings on the new problem of low self esteem, shame and embarrassment. It’s only after a accurate diagnosis of AHDH that everything comes into focus. By that time time however, much damage has been done and is often difficult to unlearn.

And last be not least, experiment. By that I mean, try making a few small changes in your routine and see what happens.

And before we go any further, you must give everything a fair fighting chance to work. Four days to see if a suppliment has any effect on you is not a fair shot. Changes take time to cause results. Like a long time. Remember you have been ADHD all your life. So adding a suppliment – which I promote heavily at times – will take a bit of time to take hold. So, when you decide to add (or subtract) something to or from your life, make a vow to follow through for 365 days before deciding to retain or abort the action.

Anyway, as I was saying, experiment a bit. Let’s say you have a terrible habit of getting into bed and immediately grabbing the phone and start scrolling TicTok. Now don’t get me wrong, I love TicTok, but there is nothing on there that can’t wait until you’ve rested. Instead you finally pass out, rather than fall into peaceful slumber. Instead, learn to ‘retire from your day’.

The bottom line is that now that you know your situation, take control of it, master it and keep going. Women with ADHD have made great strides in their worlds and so can you. Learn to learn about you and the sky’s the limit. (Or maybe Mars could be the limit, if you listen to Elon Musk)

Just A Personal Side Note: In all fairness, there’s is a whole lot more to getting a reign on your ADHD. It takes a lot of research, soul searching and self discovery. And it takes a lot of adjusting and a whole lot of time and patience. My son-in-law was quite reluctant in the beginning but as I made suggestions, according to research I could show him, he did help himself by complying to my requests. I bought him a few suppliments I thought would help and my daughter started presenting differant meals to improve their diets and they created a bedtime ritual, that quite frankly benefitted both of them. I bought them a ‘thoughts’  journal and a ‘food’ journal and together they wrote his story. About 6 months into it, he himself realized just how much better he was feeling. His aches were lessening, he was actually sleeping 8 hours a day and he’d lost a conciderable amount of weight. His mind was not racing as much, his spirit was content and having a day filled with rewarding habits seemed to be the beginning of healing. Now although his diagnosis was not ADHD but rather RSD, did not seem to change things. He was already on the right path to being the happy, carefree young man he once was. A year later, still following the game plan they had created for themselves, their family is happy, healthy and thriving. All because he took control of his situation by educating himself and following through with life changes that absolutely made all the differance.

While I was researching, I tripped across a few interesting recipes that used natural ingredients that have been proven to improve ADHD.
My daughter used them and to this day they stay in her line up of cuisine.

Her favorite is Lion’s Main Crab Cakes. (The kids think it’s lobster!)

I can’t remember where I found the recipe but knew that I wanted to get fresh Lion’s Mane into their diet. Finding the fresh Lion’s mane was a
bit trying but soon it was like ordering anything else on line.

Here’s the recipe my daughter uses for this wonderful dish and here’s a few web sites that will explain facts and fiction on this fungi called Lion’s Mane.

In a large bowl combine:

1 egg
1 tablespoon mayonnaise
1 teaspoon Worcestershire sauce
¾ teaspoon old bay seasoning
1 teaspoon dijon mustard
1 tablespoon finely chopped parsley
Salt and Pepper to taste
½ cup panko breadcrumbs
¼ cup finely chopped scallions or green onions

Shred 8-10 ounces of fresh Lion’s Mane Mushrooms to look like shredded crab meat might look. Gently fold into the egg mixture until completely incorporated.

Form mixture into crab cakes and cook in oil in a saute pan over medium/high heat for about 3 minutes on each side or until golden brown.
Remove to a paper towel lined plate and serve warm with a remoulade sauce.

Remoulade Sauce:

In a bowl combine:

⅔ cup mayonnaise
1 tablespoon dijon mustard
1 tablespoon lemon juice
1 teaspoon lemon zest
1 teaspoon worcestshire sauce
1 tablespoon chopped chives
1/2 tablespoon finely chopped scallions or green onions
½ teaspoon smoked paprika
⅛ teaspoon cayenne pepper
Salt and Pepper to taste

Whole Foods sells Lion’s Mane Mushrooms as do many other grocers and health food stores. Do your research and make sure you are comfortable with what you are purchasing. And remember, adding any natural ingredient to your ADHD treatment plan should first be discussed with your primary care professional.

Read these three blogs that discuss Lion’s Main Mushrooms and ADHD.

ADDitude – The Truth About Lion’s Mane, Psychedelics & Caffeine

forij.co – Lion’s Mane vs. Adderall for ADHD

mytwentytwo.co.uk – Lion’s Mane And ADHD: Could This Wonder-Mushroom Offer An Alternative To ADHD Medication?